The one workout everyone forgets to do

Let Sam Wood guide you through this simple seven-move sequence that will leave you feeling relaxed and recharged.

Photo: Sam Wood/Supplied

For those that spend most of the day sitting at your desks, only to rush home to sit on the couch for another three hours binge-watching Netflix, this is for you! This is a little stretch routine that I like to do in my office after I’ve spent two or more hours sitting at my computer. This routine, combined with a five-minute walk, is one of my favourite ways to break up my day and keep on top of my posture.

1. Foam Roller (through upper back)

Foam rolling is like having your own free masseuse at home, but if you’ve never used a foam roller before then I have to warn you… it’s not quite like the relaxing massage you’re imagining. Foam rolling is great for releasing tension in your muscles and speeding up the recovery process post work-out.

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2. Massage Ball (tight spots in glutes)

Massage Balls (or even tennis balls) are great for getting into those tight spots in your glutes. A massage or tennis ball can often be more effective than a foam roller when trying to target a specific sore spot. It can also be easier to get into a nice rhythm of rolling with a tennis ball because you can adjust the position and even lean against a wall rather than trying to hit the right spot on the floor.

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3. Hip flexor stretch with side tilt

Tight hip flexors can lead to an anterior pelvic tilt. This tilt can increase the pull on the hamstrings, making them tight. To stretch out your hip flexors, drive your hip forward and your knee into the ground. Release tight hip flexors by leaning to one side at a time for a deeper stretch.

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4. Skipping rope leg stretch

Use a skipping rope (or even a resistance band) to add some resistance and provide a deeper stretch. 5. Chest wall stretch Use a tree, a door frame or the wall for this much-needed chest stretch. The only way you can get this exercise wrong is if your out-stretched hand is too low. Keep it at shoulder height and turn your upper body away.

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5. Chest wall stretch

Use a tree, a door frame or the wall for this much-needed chest stretch. The only way you can get this exercise wrong is if your out-stretched hand is too low. Keep it at shoulder height and turn your upper body away.

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6. Cat stretch

Stretch out the lats with this classic cat stretch. Start by positioning yourself on the floor on your hands and knees. Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.

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7. Cobra Stretch

The polar opposite to the cat stretch, you start by lying flat on the floor with your tummy facing down and your hands directly underneath your shoulders. Squeezing your legs, keep your feet firmly planted into the floor, take a deep breath in, straighten your arms and lift your chest. This is great for stretching out the lower back. *hold each stretch for 30 – 60 seconds We need to stretch in order to move better, help with recovery, reduce muscle pain and improve posture. Try to make this series of stretches part of your routine- your body will thank you later!

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Hold each stretch for 30 – 60 seconds We need to stretch in order to move better, help with recovery, reduce muscle pain and improve posture. Try to make this series of stretches part of your routine – your body will thank you later!